Having something go wrong with the penis is every man’s nightmare. The good news is, it’s not that hard to keep your penis healthy. Keep your family jewels well-polished with these simple lifestyle tips!
What is Penis Health?
Before we begin, let’s ensure that everyone is on the same page regarding what constitutes penis health. Penis health encompasses the following:
- Ability to get and keep an erection
- Ability to ejaculate
- Fertility, or ability to reproduce
- Ability to urinate comfortably
- No lesions or warts on the penis
- No abnormal discharge
- Colour of the penis should be similar to the surrounding skin, although it’s normal to be a shade lighter or darker
1. Healthy diet
A healthy diet, well, is obviously great for your health. A well-balanced and nutritious diet reduces the risk of diabetes and heart disease, which are risk factors for erectile dysfunction (ED). Furthermore, a study in 2016 revealed that maintaining a diet rich in fruits and vegetables reduces the risk of ED in men under 70 years old.
Next, if you’re interested in the science behind this, it’s largely because many fruits and vegetables contain flavonoids, which makes your blood vessels more flexible. This improves blood flow to the penis, ultimately leading to a healthier penis and firmer erection.
There is a wide range of fruits, vegetables and grains that are rich in flavonoids. The next time you go shopping for your groceries, remember to load your cart with these ingredients!
- Citrus fruits
- Red cabbage
- Dark chocolate
- Red wine (drink in moderation, please!)
2. Hydrate yourself
Water works wonders for a youthful erection. According to a study published in The Journal Of Sexual Medication, drinking water inadequately causes your volume of blood cells and plasma to plunge. Blood supply that is rich in oxygen and nutrients to your penis is reduced, leading to a disappointing erection.
Additionally, when your fluid levels fall, your body responds by producing a hormone known as “angiotensin”. Angiotensin constricts your blood vessels, compromising the blood supply to your penis even further.
A drought causes withering plants. Likewise, a drought in your body can lead to a withering penis. Show your penis some love and water it well! To keep your penis healthy and perky, ensure that you drink at least 2 litres of water per day.
Pump up your love pump with some exercise! Exercise helps you keep your weight within the healthy range, hence reducing obesity-related sexual health concerns. Furthermore, a 2011 meta-analysis involving 385 participants proved that aerobic exercise helped improve the erections of men who were suffering from ED. Another research in 2015 published in The American Journal of Cardiology studied whether regular walking could improve ED in men who had a recent heart attack. 71% of the subjects saw a decrease in ED symptoms.
With many studies corroborating and pointing to a common conclusion that exercise improves ED, it’s wise to heed our advice and get your body moving. For a healthier body and a healthier penis, take part in aerobic exercise for 30 minutes a day, three to four times a week. If you absolutely hate the idea of running or jogging, brisk walking works well too!
4. Hygiene matters
Smegma is a natural, cheesy-looking lubricant that your body produces to keep the penis moist. However, an accumulation of smegma in the foreskin can stink up your penis and become a home for bacteria. If you don’t clean it up, it can eventually escalate into pain and inflammation, known as balanitis. Give your penis a good wash by gently pulling back the foreskin and using mild soap and warm water to wash the area.
Maintaining good penis hygiene is especially important if you are residing in a warm and humid environment, such as Singapore. Unlike vaginas, your penis doesn’t have a self-cleaning mechanism and is more prone to bacterial and yeast infections. Furthermore, if you have just exercised in your spandex workout clothes, remember to change your clothes shortly after to prevent a build-up of sweat. If you also own tight-fitting pants or underwear, it’s time to ditch them too! Tight clothes can lead to poor ventilation, causing your sweat to accumulate down there.
5. Sleep well
Squeezing in enough shuteye into a hectic schedule isn’t always easy. However, sleep deprivation can cause your testosterone levels to fall, decreasing your libido and ability to get an erection. Get a good night’s rest to allow your body and testosterone levels to rebalance.
6. Drink in moderation
Going on too many alcoholic adventures with your bros? We have some bad news for you. Excessive alcohol can interfere with your body’s production of male hormones, possibly leading to ED and infertility. Cut down on the booze for better sexual health.
7. Quit smoking
Smoking isn’t only detrimental for your lungs – it’s bad for your penis health too. Smoking damages the blood vessels in your penis, leading to ED, decreased libido, or worse, infertility. For those who seek more information or support on smoking cessation, the Health Promotion Board (HPB) of Singapore offers smoking cessation programmes.
8. Practice Responsible and Safe Sex
Having unprotected sex or multiple sexual partners will increase the risk of sexually transmitted infections (STIs). Unless you are trying to have a baby, it’s best to use a condom during sex. A condom serves as a physical barrier against STIs. Also, limit the number of sexual partners you have too. Remember, it’s always better to be safe than sorry.
9. Regular sexual health screening
It is advisable to undergo sexual health screenings together with your partner(s) every once in a while. This allows the early detection and control of sexually transmitted infections (STIs).
|Number of sexual partners you have||How often should you get a sexual health screening?|
|1||Once a year|
|Multiple||Every 3 to 6 months|
Keeping your penis clean and healthy is important to protect your manhood, and shows manners towards your partner. Thankfully, these tips are easy to follow. On top of that, many of them are also great for your general health and well-being!
- Cassidy, A., Franz, M., & Rimm, E. B. (2016). Dietary flavonoid intake and incidence of erectile dysfunction. The American Journal of Clinical Nutrition, 103(2), 534–541. https://doi.org/10.3945/ajcn.115.122010
- Thornton, S. N. (2009). Hydration Increases Tissue Perfusion and Thus Erectile Function. The Journal of Sexual Medicine, 6(9), 2621–2622. https://doi.org/10.1111/j.1743-6109.2009.01358.x
- Lamina, S., Agbanusi, E., & Nwacha, R. C. (2011). Effects of aerobic exercise in the management of erectile dysfunction: a meta analysis study on randomized controlled trials. Ethiopian journal of health sciences, 21(3), 195–201.
- Begot, I., Peixoto, T. C. A., Gonzaga, L. R. A., Bolzan, D. W., Papa, V., Carvalho, A. C. C., Arena, R., Gomes, W. J., & Guizilini, S. (2015). A Home-Based Walking Program Improves Erectile Dysfunction in Men With an Acute Myocardial Infarction. The American Journal of Cardiology, 115(5), 571–575. https://doi.org/10.1016/j.amjcard.2014.12.007
- Ferguson, S. (2019, March 26). Everything You Need to Know About Penis Health. Healthline. https://www.healthline.com/health/penis-health.
- Fletcher, J. (2020, April 2). What to know about penis health. Medical News Today. https://www.medicalnewstoday.com/articles/healthy-penis.
- Brennan, D. (2020, October 30). 10 Foods High in Flavonoids and Why You Need Them. WebMD. https://www.webmd.com/diet/foods-high-in-flavonoids.